Culinary Nutrition CA103

1. Culinary NutritionCA103 Chef Louis Eguaras, PSB, CPEC, CPFC

2. Definition: The science/ study of how the body uses food. Nutrition

3. Nutrients The nourishing substance in food that • Provides energy (calories) • Promotes growth & maintenance • Regulates body processes

4. Energy Yielding Carbohydrates 2) Proteins 3) Fats ( Lipids) Non Energy Yielding 4) Vitamins 5) Minerals 6) Water Nutrients

5. Calories The measure of energy in foods kilocalorie (Calorie)= The amount of energy needed to raise 1kg of water 1 degree Celsius.

6. Calories • Carbohydrate 4 cal/g • Protein 4 cal/g • Lipid 9 cal/g Not a nutrient but yields calories • Alcohol 7 cal/ g

7. WHY YOU NEED ENERGY • 60% BMR (Basal Metabolic Rate) • Heart pumping, breathing, sweating, body heat… • Women: weight (lbs) x 10 • Men: weight (lbs) x 11

8. 30% Physical Activity • 20% sendentary • mainly sitting, driving, lying down, sleeping, standing, reading, typing, low intensity actiivity • 30% light activity • no more than 2 hrs/day: light housework, grocery shopping, walking leisurely • 40% moderate activity • Heavy housework, gardening, dancing, brisk walking, very little sitting • 50% very active • Active physical sports, labor intensive job – like construction • 10% Digestion

9. 9 FACTORS THAT AFFECT BMR • Gender – • Age – • Growth – • Height – • Temperature – • Fever and stress – • Exercise - • Smoking and Caffeine – • Sleep –

10. NUTRIENT DENSITY • Measure of nutrients provided per kilocalorie of a food • Ex. Broccoli vs. cupcake

11. Digestion • Process by which food is broken down into its components in the mouth, stomach, and small intestines with the help of digestive enzymes • Proteins – amino acids • Carbohydrates – glucose • Fats – fatty acids

12. Path of Digestion Mouth Pharynx Esophagus Stomach Small Intestines Large Intestines Rectum Anus DIGESTION

13. DIGESTION • Mouth • Taste food – taste buds • Teeth – Chews food breaking food down into smaller pieces • Saliva – Contains enzymes that break down CHO, and lubricates food • Bolus – tongue rolls chewed food into a bolus (ball)

14. DIGESTION • Pharynx • Connects oral and nasal cavities to the esphagus and air tubes to lungs • Epiglottis – flab of tissue, covers air tubes when swallowing so food doesn’t get into lungs

15. DIGESTION • Esophagus • Muscular tube that carries food from mouth to stomach • Peristalsis: rhythmic contraction of muscles that moves food down esophagus • Sphincter:Prevents backflow of stomach contents

16. DIGESTION • Stomach • Has a capacity of about 1L (4 cups) • Gastric Acid: hydrochloric acid • protein digestion • destroys bacteria • ↑ ability of Ca and Fe to be absorbed • Takes 1.5 to 4 hours for stomach to empty • Absorbs few nutrients but does absorb ETOH

17. Digestion • Small Intestines – 15 to 20 feet long • About 1” diameter • Food stays in the SI 7 to 8 hour • 95% of digestion occurs in the small intestines.

18. DIGESTION • Large Intestines (Colon) – 5 feet long • About 2 ½” diameter • Absorbs water and minerals (Na+ and K+) • Forms and Stores Feces

19. Rectum Stores feces Anus Opening of digestive tract through which feces is released out of body DIGESTION

20. Liver Bile: An enzyme that helps to digest fat Makes 1-6 cups of bile a day Gall Bladder: stores bile, where it is later secreted in the duodenum. DIGESTION

21. DIGESTION Pancreas Secrets digestive enzymes Amylase: Carbohydrates Trypsin/ Pepsin: Protein Lipase: Fats/Lipids Neutralizes acids in the stomach

22. DIGESTION REVIEW Path of Digestion • Mouth • Pharynx • Esophagus • Stomach • Small Intestines • Large Intestines • Rectum • Anus

23. Carbohydrates Simple & Complex Fiber Non Nutritive Sweeteners

24. Math Review A Pina Colada has 550 calories. It has 12 grams of fat, 13, grams of protein, 8 grams of alcohol, and an undetermined amount of carbohydrates. How many grams of carbohydrates are in this Pina Colada?

25. CARBOHYDRATES Basic Characteristics • Primary source of body’s energy • Some glucose storage = glycogen • Spares protein • Helps break down fat

26. Simple Simple are 1 or 2 links of sugars They are identified by their sweet taste. ex. Sugar Complex 3 or more links of sugar Not sweet i.e. Rice & Potatoes 2 GROUPS OF CARBOHYDRATES

27. MONOSACCHARIDES GLUCOSE: Blood Sugar Glucose • Most widely distributed sugar in nature • Typically consumed in polymer form (starch and cellulose) • “Blood sugar” • Important fuel for brain • Significant part of fruits and vegetables

28. MONOSACCHARIDES • FRUCTOSE: Fruit Sugar • “fruit sugar” • twice as sweet as sucrose • Fruits contain 1-7% fructose • Vegetables contain ~3% fructose • Honey contains ~40% fructose • As fruit ripens sucrose is cleaved into glucose and fructose = sweeter

29. MONOSACCHARIDES • GALACTOSE: used to make Lactose • Milk sugar, rarely free in nature

30. DISACCHARIDES • A disaccharide is simply 2 monosaccharides glued together

31. DISACCHARIDES SUCROSE (Glucose & Fructose) • Aka: Table sugar, granulated • Made from cane and beet

32. DISACCHARIDES MALTOSE (Glucose &Glucose) : • Cereal and Beer grains • AKA Grain Sugar • Used to make beer

33. DISACCHARIDES LACTOSE (Glucose & Galactose) : • Milk Sugar • formed in mammary glands of mammals • Digested in small intestine by lactase

34. Sugar Review • Monosaccharides • Glucose • Fructose • Galactose • Disaccharides • Sucrose • Maltose • Lactose

35. Polysaccharides: Starch • Waxy starch • Corn and rice strains bred to have higher concentration of amylopectin • Form smooth paste and does not gel • Used as thickening agents

36. Starches

37. FIBER • Polysaccharide that cannot be digested by our bodies, provides rigid structure of plants • Found in plants (fruit and veg) and legumes • Reduces chance for constipation, hemorrhoids, diverticulitis, lowers LDL

38. FIBER • Soluble: fibers dissolve in water • Gums, pectin, and some hemicellulose • Beans and peas, oat, barley, citrus fruits, brussel sprouts, and carrots • Insoluble: cannot be dissolved in water but can hold water, soften stool, reduces time that potentially harmful substances come in contact with intestinal lining • Cellulose, lignin, resistant starches, and rest of hemicellulose • Whole grains (wheat, brown rice), beans and peas, many fruits and veg, and seeds

39. FIBER • How much do you need? • But no more than 50-60 grams • Another method: 14 g/1000kcal

40. Whole Grain • The whole grain – endosperm, germ, and bran • Recommendation: 3 servings of whole grain per day • Reduce risk of DM, CHD, and some cancers

41. How much CHO do you need? • 60% of cals from Carbohydrates • 30% Fat • 10% Protein

42. Too much sugar? • Dental carries – cavities • Obesity – empty calories • Diabetes – no direct evidence, but wt gain might lead to DM • Heart Dz – diet high in fructose and sucrose may lead to ↑ triglycerides and LDLs

43. Other sweeteners • Honey • Honeybee secretes invertase and amylase which hydrolyze sucrose and starch into glucose and fructose • Calorically dense – 64 kcal/Tbsp vs. 46 in sugar • May contain spores and increase risk of Clostridium botulinum – • not recommend < 1 year of age

44. Other sweeteners • High Fructose Corn Syrup (HFCS) • Very sweet, inexpensive • Glucose in cornstarch is converted to fructose • Preserves fruits natural flavor, color and form • Added to beverages, canned fruits, cereal and bakery goods and candy

45. SUGAR ALCOHOLS • Absorbed more slowly from the digestive tract • Used primarily in diet products like sugarless chewing gum & candies. • Excessive consumption (50g) of Sorbitol & Mannitol may cause diarrhea. • Examples: Sorbitol & Mannitol

46. Made from sugar Approved in 1999 600 times sweeter than sugar Brand name: Splenda Ok with heat SPLENDA (SUCRALOSE)

47. 200-700 times sweeter than sucrose Discovered in 1879 SACCHARIN (SWEET N’ LOW)

48. 160-220 times sweeter than sucrose Discovered in 1965 Made with aspartic acid and phenylalanine Should not consume if you have PKU (phenylketonuria) ASPARTAME (EQUAL or NUTRASWEET)

49. 300 times sweet as sugar From stevia bush in South America Not approved by the FDA as a food additive. STEVIA

50. Quiz Review • 3 energy and non-energy yielding nutrients • Functions of carbs • Cals in 1 gram of: CHO, PRO, Fat, ETOH • Simple v Complex carbs • Digestive organs and their functions • Mono and Disaccharides • % cals from CHO • Path of digestion • Math problem